Let pain be your guide. Never force any position. Stop immediately if you feel sharp, shooting, or worsening pain. For vertigo, limited mobility, or if bedridden, work within a comfortable range and use a pillow for support.
Video 1 of 19 · Lower Back Pain & Sciatica Relief
Static Back
The foundational reset position: lying on your back with calves resting on a block or chair seat, knees and hips at 90 degrees, arms out to the sides at 45 degrees with palms up. Gravity gently flattens the lumbar spine to the floor, bilaterally releasing the hip flexors and lumbar erectors and resetting the pelvis to neutral — without any muscular effort required.
Lower Back Pain & Sciatica Relief
19 videos
Static BackFreeSupine Groin ProgressiveFree
Supine Hip Flexor Release
Pelvic Tilts
Glute Bridge
Single-Leg Glute Bridge
Bird Dog
Dead Bug
Side Plank
Cat-Cow
Child's Pose
90/90 Hip Stretch
Pigeon Pose (Hip Opener)
Hip Flexor Lunge Stretch
Hip Hinge (Bodyweight Deadhinge)
Split Squat
Standing Hip Flexor March
Air Bench
Plank with Hip Extension
17 videos locked
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